CrossFit WOD 4/15/19

Warm-up

Run 200m

Banded hamsting pulls

Stationary run

Stationary run, Lean into run.

200m run

x5 Burpees

x10 Air Squats

Run 200m

5 Burpee Box Jumps

x10 Overhead Squats (PVC)

Metcon (4 Rounds for reps)

Every 5 Min

Run 400m

x10 Burpee Box Jumps

Overhead Squat – Max reps in remaining time

rest 5 min

4 rounds
*Overhead Squat Weight:

R1- 65/45

R2- 95/65

R3- 135/95

R4- 165/115

**Score only overhead Squat

***Athletes should have 1-2min of work on the Overhead Squats

Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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